JUST SAY NO!
One huge problem people who are overly stressed out have is the ability to say “No” when they need to. Maybe your mother wants you to take Grandma to the store, but you’re in the middle of a big work project. Perhaps your best friend asks if you wouldn’t mind babysitting her kids when you’ve already made plans with yourself to get a haircut.
There’s no reason why you have to say “Yes” to everyone. In fact, there are often many times when you should turn them
down. If you find yourself agreeing
to do things when you really don’t want to, you’re a people pleaser. In general, this isn’t a bad trait to
have, but it can be a huge stressor.
People pleasers think of other people’s needs before their
own. They worry about what other people want, think, or need, and spend a lot of
time doing things for others. They rarely do things for themselves, and feel
guilty when they do. It’s hard being a people pleaser.
People pleasers hold back from saying what they really think or
from asking for what they want if they think someone will be upset with them for
it. Yet they often spend time with people who don’t consider their needs at
all. In fact, people pleasers often feel driven to make insensitive or unhappy
people feel better - even at the detriment to themselves.
Constantly trying to please other people is draining and many
people pleasers feel anxious, worried, unhappy, and tired a lot of the time.
They may not understand why no one does anything for them, when they do so much
for others - but they often won’t ask for what they need.
This is the trap I fell into.
I found myself always agreeing to do for others but when I needed those
same people to help ME out, they were curiously occupied.
A people pleaser may believe that if they ask someone for help
and that person agrees, that person would be giving out of obligation, not
because they really wanted to. The thinking goes - if they really wanted to
help, they would have offered without my asking.
This line of thinking happens because people pleasers themselves
feel obliged to help and do not always do things because they want to. Sadly,
people pleasers have been taught that their worth depends on doing things for
other people.
It’s painful being a people pleaser – believe me, I know!
People pleasers are not only very sensitive to other people’s feelings, and
often take things personally, but they also rarely focus on themselves.
When they do take a moment for themselves, they feel selfish,
indulgent, and guilty which is why they are often on the go, rushing to get
things done. Because people pleasers accomplish so much and are easy to get
along with, they are often the first to be asked to do things - they are
vulnerable to be being taken advantage of.
People pleasers were most likely raised in homes where their
needs and feelings were not valued, respected, or considered important. They
were often expected as children to respond to or to take care of other people’s
needs. Or they may have been silenced, neglected, or otherwise abused, thus
learning that their feelings and needs were not important.
In many cultures, girls are raised to be people pleasers - to
think of others’ needs first, and to neglect their own. Many women have at
least some degree of people pleasing in them. Men who identified with their
mothers often do as well.
People pleasers’ focus is mostly on others and away from
themselves. They often feel empty, or don’t know how they feel, what they
think, or what they want for themselves. But it’s possible to change this
pattern and to feel better about yourself.
I managed to learn how to break out of this cycle. You can do the same thing if you see yourself in the above
description. You want to know how? It’s easier than you think!
First, practice saying NO. This is a very important word! Say it as often
as you can, just to hear the word come out of your mouth. Say it out loud when
you are alone. Practice phrases with NO in them, such as, "No, I can’t do
that" or "No, I don’t want to go there". Try it for simple things first, and then
build your way up to harder situations.
Stop
saying YES all the time. Try
to pause or take a breath before responding to someone’s request. You may want
to answer requests with "I need to think about it first, I’ll get back to
you" or "Let me check my schedule and call you back". Use any
phrase that you feel comfortable with that gives you time before you
automatically respond with YES.
Take small breaks, even if you feel guilty. You won’t always
feel guilty, but most likely in the beginning you will. Remember that your
mental health is well worth the aggravation you may have to take from others. What’s important is you. When you are healthy, those around you
will be healthy!
Figure out what gives you pleasure. For example, you may like reading
magazines, watching videos, going to a park, or listening to music. Give yourself permission to do those
things and then enjoy them.
Ask someone to help you with something. I know this is a hard
one but you can do it! After all,
everyone else is asking YOU for favors, why shouldn’t YOU ask THEM? Just be tolerant if they turn you down. Just because you have always told them
“Yes” doesn’t mean they always have to tell you “Yes”.
Check in with how you feel and what you are thinking. It’s
important to be aware of these things; they’re part of who you are. And then
try saying what you feel and think more often.
Just remember to have a little decorum in certain situations.
Many people pleasers believe that nobody will like them if they
stop doing things for other people. If someone stops liking you because you don’t
do what they ask, then you’re being used by them and probably don’t want
them as a friend anyway.
People will like you for who you are and not simply for what you
do. You deserve to take time to yourself, to say NO, and to take care of
yourself without feeling guilty. It’s within your reach to change - one small
step at a time!
I think most people would be in complete agreement when I make
this next statement. McDonald’s
had it right – You Deserve A Break Today!
Next is TAKE A BREAK
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